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All exercises

Barbell seated behind head military press

Advanced

Barbell seated behind head military press is a compound barbell exercise for the front delts, also working the triceps and upper back.

What it works

Primary muscle

Front delts

Also works

TricepsUpper back

Equipment
Barbell
Type
Compound · Push
Logged as
Weight × reps
Suggested rest
3 min

How to do it

  1. 1Sit on a bench with your back straight and feet flat on the ground.
  2. 2Hold the barbell with an overhand grip, slightly wider than shoulder-width apart.
  3. 3Lift the barbell off the rack and bring it down to shoulder level, behind your head.
  4. 4Press the barbell upward until your arms are fully extended.
  5. 5Lower the barbell back down to the starting position.
  6. 6Repeat for the desired number of repetitions.

What to do instead

  • Smith standing behind head military pressSmith machine
  • Barbell seated overhead pressBarbell
  • Barbell standing wide military pressBarbell
  • Barbell standing close grip military pressBarbell
  • Kettlebell seated two arm military pressKettlebell
  • Kettlebell two arm military pressKettlebell

Easier variations

  • Smith standing military pressSmith machine
  • Barbell seated overhead pressBarbell
  • Barbell standing close grip military pressBarbell
  • Barbell standing wide military pressBarbell
Logged today · 3 min restBarbell seated behind head military press

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